Friday, January 29, 2016
Top 5 Bodybuilding Supplements You're Not Taking Yet
The next wave of bodybuilding supplements may help you adapt to stressors, recover more quickly, burn fat without stimulants, and much more. Here are 5 you need to know!
If you know me, you know that I'm all about the basics. I think that reinventing the wheel simply for the sake of being different is silly. I mean, I've certainly gone against the grain with much of the advice I've dispensed over the years, but it was usually because the "grain" was, well, stupid and unsupported by evidence.
So I always chuckle when supplement companies hype up their products with new, unproven ingredients. Who cares how novel something is if it doesn't do jack? This is why I've always been big on creatine monohydrate, despite many "improved" novel forms. Monohydrate can saturate the muscle cell 100 percent—and the last time I checked, you can't get better than 100 percent. Whey protein, BCAAs, fish oil, and a few others have never been improved on, no matter how hard the industry has tried.
But your stack doesn't have to end there. In recent years, a few new supplements have been building up not only good reputations, but good evidence to support their effectiveness. Down the line, it wouldn't surprise me in the least to see them skyrocket into mainstream popularity.
Here are my five picks for the best bodybuilding supplements you aren't using—yet!
Ashwagandha
OK, so ashwagandha isn't exactly "new." This herb, which has long been used in Ayurvedic medicine, is what's known as an adaptogen. Technically, that means it may help support a healthy stress response. In rodent models, it has been demonstrated to support relaxation and a sense of calmness.*1,2
You may be wondering why I'm giving so much attention to a supplement that has primarily been tested in rodents. Well, there's new human data from a study published in the Journal of the International Society of Sports Nutrition that found supplementing with ashwagandha twice per day supported strength, muscle growth, and even reduced body fat.*3
More research will be needed to further explain how and why this occurs, but it appears that taking 300 milligrams twice per day may benefit strength and muscle gains. Even though research is still in its infancy regarding ashwagandha, this supplement has much more backing than some of the more popular ones on the market today.
Ursolic Acid
Ursolic acid is a phytochemical found in apple peels. Oral supplementation with up to 450 milligrams per day has been suggested to simultaneously support strength and decrease body fat in human subjects.4 There's also data in rats suggesting that ursolic acid may reduce muscle loss during fasting.*5
Sounds great, right? It definitely is, but ursolic acid has very low bioavailability, meaning it takes a lot of the supplement to get the job done, so to speak. Fortunately, minimal amounts are needed to provide benefit, which suggests oral supplementation may be useful for supporting strength gains and body compositon.*
Fucoxanthin
Fucoxanthin is a marine compound found in several types of brown seaweed. It's not a stimulant, but it may have an effect on fat loss and the creation of new fat cells.6 Fucoxanthin seems to be stored in existing fat cells and appears to induce increased energy expenditure, possibly via increased thermogenesis, which is the creation of heat.7,8 Why should you care? The creation of heat requires calories, meaning there's potentially an increase in calorie burning.
The thermogenic effect takes time, however, as fucoxanthin must accumulate in fat cells before it can exert its fat-burning effects, similar to how creatine must accumulate in muscle cells before is benefits can be optimized.
So how significant are those benefits? One human study estimated that fucoxanthin increased metabolic rate in obese women by approximately 450 calories per day after 16 weeks of supplementation.8 This may be due to its ability to stimulate activity by the fat-oxidizing enzyme AMP kinase, and by increasing white fat's levels of UCP1 (also known as "thermogenin"), a thermogenesis-inducing mitochondrial protein.9,10
That's all a sciency way of saying that fucoxanthin could be a novel but effective way to reduce body fat that is not stimulant-based. Generally, it's recommended you take fucoxanthin with dietary fat to enhance absorption.11 And remember, the effect of this compound isn't acute; it could take numerous weeks, or even several months, to build up enough to make a significant difference.
Rhodiola rosea
Another adaptogen that's been gaining popularity in recent years, Rhodiola's benefits are derived from the fact that Rhodiola acts to fight fatigue and reduce the perception of fatigue, which supports enhanced physical and cognitive performance.12,13
It has also been demonstrated to reduce the effects of stress and feelings of being "burned out," and may enhance recovery from workouts.12* It appears the effect on fatigue is both acute and chronic, though the acute affect may only be seen in untrained people, whereas trained individuals may need more time.14
Tart cherry
Whether you like the taste of cherries or not, research suggests tart cherries deserve some consideration as an ergogenic aid. Specifically, an extract from a variety known as the Montmorency tart cherry has been suggested to have multiple beneficial effects on recovery, including reducing delayed-onset muscle soreness (DOMS) and improving recovery after a strenuous workout.15
Most impressive, however, is that tart cherry has been suggested to improve recovery in resistance-trained individuals.16 Why is this important? Untrained people produce a lot of muscle damage, so they often respond better to supplementation with compounds that reduce soreness than trained individuals. It's rare that a compound demonstrates the ability to support recovery in resistance-trained individuals, since they already recover at a faster rate than untrained individuals.
This means tart cherry supplementation could cut down the time it takes for you to recover from a workout, allowing you to perform your next one more effectively.* When the weights get heavy and the volume piles up, like in Phase 3 of my 13-week program PH3, that could make all the difference.
References
- Bhattacharya, S. K., & Muruganandam, A. V. (2003). Adaptogenic activity of Withania somnifera: an experimental study using a rat model of chronic stress. Pharmacology Biochemistry and Behavior, 75(3), 547-555.
- Gupta, G. L., & Rana, A. C. (2007). Protective effect of Withania somnifera dunal root extract against protracted social isolation induced behavior in rats. Indian Journal of Physiology and Pharmacology, 51(4), 345-353.
- Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 1-11.
- Bang, H. S., Seo, D. Y., Chung, Y. M., Oh, K. M., Park, J. J., Arturo, F., ... & Han, J. (2014). Ursolic Acid-Induced Elevation of Serum Irisin Augments Muscle Strength During Resistance Training in Men. The Korean Journal of Physiology & Pharmacology, 18(5), 441-446.
- Kunkel, S. D., Suneja, M., Ebert, S. M., Bongers, K. S., Fox, D. K., Malmberg, S. E., ... & Adams, C. M. (2011). mRNA expression signatures of human skeletal muscle atrophy identify a natural compound that increases muscle mass. Cell Metabolism, 13(6), 627-638.
- Maeda, H., Hosokawa, M., Sashima, T., Takahashi, N., Kawada, T., & Miyashita, K. (2006). Fucoxanthin and its metabolite, fucoxanthinol, suppress adipocyte differentiation in 3T3-L1 cells. International Journal of Molecular Medicine, 18(1), 147-152.
- Yonekura, L., Kobayashi, M., Terasaki, M., & Nagao, A. (2010). Keto-carotenoids are the major metabolites of dietary lutein and fucoxanthin in mouse tissues. The Journal of Nutrition, 140(10), 1824-1831.
- Abidov, M., Ramazanov, Z., Seifulla, R., & Grachev, S. (2010). The effects of Xanthigen in the weight management of obese premenopausal women with non alcoholic fatty liver disease and normal liver fat. Diabetes, Obesity and Metabolism, 12(1), 72-81.
- Maeda, H., Hosokawa, M., Sashima, T., Funayama, K., & Miyashita, K. (2005). Fucoxanthin from edible seaweed, Undaria pinnatifida, shows antiobesity effect through UCP1 expression in white adipose tissues. Biochemical and Biophysical Research Communications, 332(2), 392-397.
- Kang, S. I., Shin, H. S., Kim, H. M., Yoon, S. A., Kang, S. W., Kim, J. H., ... & Kim, S. J. (2012). Petalonia binghamiae extract and its constituent fucoxanthin ameliorate high-fat diet-induced obesity by activating AMP-activated protein kinase. Journal of Agricultural and Food Chemistry, 60(13), 3389-3395.
- Hu, X., Li, Y., Li, C., Fu, Y., Cai, F., Chen, Q., & Li, D. (2012). Combination of fucoxanthin and conjugated linoleic acid attenuates body weight gain and improves lipid metabolism in high-fat diet-induced obese rats. Archives of Biochemistry and Biophysics, 519(1), 59-65.
- Hung, S. K., Perry, R., & Ernst, E. (2011). The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. Phytomedicine, 18(4), 235-244.
- Spasov, A. A., Wikman, G. K., Mandrikov, V. B., Mironova, I. A., & Neumoin, V. V. (2000). A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine, 7(2), 85-89.
- Parisi, A., Tranchita, E., Duranti, G., Ciminelli, E., Quaranta, F., Ceci, R., ... & Sabatini, S. (2010). Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results. Journal of Sports Medicine and Physical Fitness, 50(1), 57.
- Howatson, G., McHugh, M. P., Hill, J. A., Brouner, J., Jewell, A. P., Van Someren, K. A., ... & Howatson, S. A. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports, 20(6), 843-852.
- Levers, K., Dalton, R., Galvan, E., Goodenough, C., O'Connor, A., Simbo, S., ... & Riechman, S. (2015). Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. Journal of the International Society of Sports Nutrition, 12(1), 1-23.
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We 'Mirin Vol. 130: 10 Amazing Physiques
Look what long-term dedication to hard training and clean eating can earn you! Go build your best self.
Bearded Brawn
Is your studly beard accentuated by a badass physique? Prove it! Submit your photos to We ‘Mirin for a chance to be featured in an upcoming special edition!source Bodybuilding.com Articles http://ift.tt/1m2z818
Real Strength: Mike Vazquez's Ultimate Full-Body Workout
Performix athlete Mike Vazquez takes calisthenics training to a whole new level. Check out his inspiring story, and try his full-body workout!
Fitness is transformative. It can change your body, of course, but more importantly, it has the power to change how you see yourself and your place in the world. Performix athlete and overall badass Mike Vazquez understands this power, because fitness transformed him into the man he is today.
Through a unique blend of breakdancing, calisthenics, and traditional barbell movements, Vazquez has created a signature training style and a body marked by speed, power, and real strength. He may have started out overweight and unhappy, but today he's a business owner and proud role model to his son, and he embodies the Performix notion of "greatness, unrelenting."
Check out Vazquez's inspiring story, and then try one of his heart-pounding workouts!
Mike Vazquez Athlete Profile
Watch the video - 4:23
If you want to look like Mike, you need to train like Mike—and the video you just watched only delivers a tiny taste of how this animal really trains. But don't worry—you don't need to be able to stand on your head or hold yourself upside down in order to follow Vazquez's workout.
You do, however, need to hit the gym ready to work. Vazquez's training style is not for the faint of heart. It combines rapid-fire supersets of bodyweight and barbell movements, taxing nearly every aspect of your fitness level.
If you think you've got what it takes to hang with Vazquez, get ready to channel your inner breakdancer and try this challenging workout. We have no doubt it will engage every muscle in your body—potentially including your upchuck reflex!
Mike Vazquez's Real Strength Workout
Watch the video - 8:01
Warm-up
Bodyweight back fly
10 reps
Bodyweight shoulder press
10 reps
PVC shoulder stretch
10 reps
Band push-up
10 reps
Band punch
10 reps
Air squat
10 reps
Jump squat
10 reps
Superset
Reverse-grip push-up
4 sets of 15 reps
Dumbbell hammer curl
4 sets of 15 reps, rest 15-20 seconds between each superset
Superset
Superset
Dumbbell punch
3 sets of 45 sec. Shoulder tap
3 sets of 45 sec., rest 15-20 seconds between each superset
Triset
Deadlift
3 sets of 10 reps
Pull-up
3 sets of 5 reps
Push-up
3 sets of 5-10 reps, rest 15-20 seconds between each triset Superset
Weighted push-up
5 sets of 10-12 reps Clap push-up
5 sets of 10-12 reps, rest 15-20 seconds between each superset
Superset
Medicine-ball slam
4 sets of 25-30 reps
Medicine-ball Russian twist
4 sets of 25-30 reps, rest 15-20 seconds between each superset
Superset
Barbell squat
3 sets of 45 sec.
Kneeling jump squat
3 sets of 45 sec., rest 15-20 seconds between each superset
Finisher: Perform each movement once, one right after the other.
Push-up
45 sec. work, 15 sec. rest Mountain climber
45 sec. work, 15 sec. rest
Shoulder tap
45 sec. work, 15 sec. rest Burpee
45 sec. work, 15 sec. rest
Plank walk
45 sec. work, 15 sec. rest
Air squat
45 sec. work, 15 sec. rest Wide-grip clap push-up
45 sec. work, 15 sec. rest 
Workout Notes
Once you've completed Vazquez's quick warm-up, get ready to work on overdrive! Vazquez's lean body is a byproduct of how quickly and intensely he trains. To keep pace, your goal is to keep your rest to an absolute minimum. On each superset or triset, go from one exercise to the other without rest. You can only rest after you've completed the 2-3 exercises as prescribed. When you do rest, don't take any longer than about 15-20 seconds. Get a sip of water, wipe the sweat off your face, and get right back at it.
If you're not accustomed to moving your body through these exercises at this speed and rep range, you may need to do fewer reps or fewer sets than originally prescribed. Do what you can do at your current fitness level, but try to continue working as quickly and efficiently as possible. By repeating this workout over time, you will become better and more efficient at it.
When you're done with this workout, you'll move on to a little metabolic treat Vazquez calls the "finisher." To do it properly, you'll take an interval-training approach. Start with push-ups and do them for a full 45 seconds. When the clock hits 0:45, rest for 15 seconds, then move right on to mountain climbers. Complete each exercise at this work:rest ratio one time.
Overall Rating
Go Now!Implementing This Session
You can implement this workout into your current training split in a variety of ways, primarily dependent on your current goals and fitness level. If your main goal is building muscle mass, use a light weight and do this workout as a cardio session once or twice per week. After all, you probably won't want to replace your current hypertrophy sessions.
If, on the other hand, you want to lean down or are interested in becoming a little more athletic, perform this workout more often. However, don't perform a workout exactly like this every day, which could pound your joints and leave certain aspects of your fitness untrained. A session like this is best supplemented with other workouts that specifically match your goal.
You can also utilize this workout as a "challenge" if you need a break from your routine or just want to see what you're made of. Whatever option you choose, go hard and keep a trashcan close by. Oh, and if you try any of Vazquez's actual breakdancing moves, it helps to have a mat nearby, too.
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